feature

core training

Strategies for Optimal Core

Training Program Design
Brad Schoenfeld, MSc, CSCS, NSCA-CPT and Bret Contreras, MA, CSCS

about the
AUTHOR

part of an athletes training regimen. Core training is an

What Types of Core Training

Exist?

evolving science, and the art of core program design en-

The core can be trained for multiple purposes including

compasses many facets. In this article we will hash out

activating muscles and correcting dysfunction, increasing

some fundamental topics currently surrounding core

different types of stability, and/or developing muscular

expert and widely

training and provide recommendations for designing a

strength, power, and endurance. The following sections

regarded as one of

comprehensive athletic core training program. The focus

cover these topics.

the leading authorities

will be on core training for healthy, athletic populations;

on body composition

core training for rehabilitative purposes is beyond the

training (muscle

scope of this article.

Activation and corrective

exercise

Brad Schoenfeld is
an internationally
renowned fitness

A well-balanced core program should form an integral

development and
fat loss). He is a
lifetime drug-free

What Comprises the Core?

Strength coaches often include low-load activation work

into programs during warm-ups or in between sets of

Richardson et al. states that the core is a box with the ab-

compound exercise for the purpose of corrective exercise

dominals in the front, the paraspinals and gluteals in the

or prehab (i.e., future injury prevention). While corrective

back, the diaphragm as the roof, and the pelvic floor and

exercise is intended to restore fundamental movement

hip girdle musculature as the bottom (14). Willson et al.

patterns by increasing joint mobility, joint stability, or mo-

defines the core as the lumbopelvic hip complex, consist-

tor control, the premise behind prehab methodology is to

ing of the lumbar spine, pelvis, and hip joints and the ac-

enable muscles that typically become dormant to keep

crowns. He has been

tive and passive tissues that produce or restrict motion

firing. Furthermore, even though corrective exercise is

published in numerous

of these segments (19). Fig describes the core as all the

proactive while prehab is preventative, the exercises and

magazines. He earned

anatomy between the sternum and the knees with a fo-

drills used for both methodologies are similar. Placing

his Masters degree in

cus on the abdominal region, low back, and hips (7). Tse

these movements at the beginning of a training session

Kinesiology/Exercise

et al. states that the core musculature includes muscles of

into a dynamic warm-up confers several benefits includ-

Science from the

the trunk and pelvis that are responsible for maintaining

ing warming the muscles, controlling the joints through

University of Texas. He

the stability of the spine and pelvis and are critical for the

full ranges of motion, priming the nervous system, and

was named the 2011

transfer of energy from larger torso to smaller extremities

correcting or preventing future dysfunction. Alternatively,

NSCA Personal Trainer

during many sports activities (16). Behm et al. provides the

these drills can be employed during rest periods to in-

most expansive definition, describing the core as the axial

crease training session density and make productive use

skeleton and all soft tissues with a proximal attachment

of downtime. Bird dogs and x-band walks are two exam-

originating on the axial skeleton, regardless of whether

ples of prehab exercises that can be utilized to activate

the soft tissue terminates on the axial or appendicular

vital core muscles in efforts to keep them contributing

skeleton (upper and lower extremities) (2).

properly to functional movement and prevent overcom-

bodybuilder, and has

won numerous natural
bodybuilding titles
including the ANPPC
Tri-State Naturals
and USA Mixed Pairs

of the Year.
Bret Contreras is a
Certified Strength
and Conditioning
Specialist and

pensation from synergistic musculature.

Certified Functional
Movement Screen

It is important to understand that the core musculature

Expert. He has over 13

receives substantial work during the course of an athletic

More recently, activation work performed prior to ex-

years of experience.

workout. Structural exercises such as squats, deadlifts,

plosive movement has been shown to increase strength

He graduated Summa

and rows heavily involve the muscles of the core. For this

and power. Specifically, seven glute activation exercises

Cum Laude with

reason, we propose that targeted core exercises should

including glute bridges and side-lying clams were shown

his Masters degree

supplement a good strength training session for struc-

to increase peak power in the countermovement jump by

from Arizona State

tural balance.

8% (3). Moreover, a case study by Wagner et al. found that

University.

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Core Training
activation drills significantly increased hip ex-

rics with dynamic limb movement. An example

sets are likely valuable to enhance core muscular

tension strength while diminishing extraneous

of a whole-body isometric exercise is a plank,

endurance for these purposes. Core muscle en-

hamstring activation during terminal swing and

where the entire body is maintained in a fixed

durance is purported to be more important for

the first half of stance phase in a triathlete suf-

position. An example of a core isometric with

the prevention of low back pain and injury than

fering from recurrent hamstring cramping (18).

dynamic limb movement exercise is a 3-point

core strength (12).

Activation work should be performed with low

plank, where the core remains stable while one

loads at lower neuromuscular thresholds with

limb moves through a range of motion. Many

Program Considerations

the focus on correct form.

sports require high force and high-velocity iso-

A strength coach needs to take into consider-

metric core contractions, which likely warrants

ation many different factors when designing

combined training methods.

a proper core training regimen. The following

Stability
Core stability training can refer to exercise in-

sections will cover many of these considerations

tended to improve segmental, spinal, or whole-

Strength

body stability (11). Since the core has been said

Core strengthening movements can include dy-

to provide proximal stability for distal mobility,

namic or isometric exercises. The previous sec-

a weak and unstable core can be associated with

tion described core stability exercises, which en-

Joint actions

issues further down the kinetic chain (6). Core

compassed isometric strength. The focus in the

Since generally accepted definitions of the core

stability training includes both functional bal-

next section will be on dynamic exercise, which

loosely revolve around the muscles attaching at

ance training as well as traditional core stability

includes concentric and eccentric contractions.

the spine, pelvis, and hips, it therefore follows

exercise.

Many sport actions require core actions that are

that all of the joint actions and types of contrac-

relatively slow but with higher levels of force. For

tions involved in these joints must be consid-

Functional balance and sensorimotor training

example, the deadlift has been shown to involve

ered when designing a core training program.

are sometimes included in an athletic training

dynamic spinal flexion with elite powerlifters,

The lumbar spine can flex, extend, laterally flex,

program to improve proprioception and coor-

and many situations in mixed martial arts re-

and rotate. The pelvis can tilt posteriorly, anteri-

dination. Several studies have found that senso-

quire sustained lumbar flexion, especially in the

orly, laterally, in addition to being able to rotate.

rimotor training can have a favorable impact on

clinch or on the ground (10). Dynamic core exer-

Finally, the hips can flex, extend, adduct, abduct,

power production (9). Unstable surface training

cises are likely superior to isometric exercises for

and produce internal and external rotation. It is

is often included in this category, which involves

the purpose of muscular hypertrophy (5).

important to note that each of these joint ac-

the use of devices such as BOSU balls, inflatable

and help strength coaches address the necessary factors when designing a training program.

tions can occur dynamically (concentric and ec-

discs, and wobbles boards. It should be noted,

Power

however, that balance training does not require

The core must also be able to produce power-

specialized equipment as any single-leg move-

ful dynamic contractions in many sport actions.

In general, the spine, pelvis, and hip joints work

ment that involves dynamic extremity motion,

This often involves a rapid stiffening effect to

as a unit to produce synchronized, coordinated

such as the single-leg Romanian deadlift, pis-

transfer kinetic energy between the lower and

movement. Spino-pelvic stiffening is modulated

tol squat, or high step-up with knee lift, will

upper bodies. For example, most throwing,

to prevent or allow for varying amounts of move-

effectively challenge the sensorimotor system

swinging, and striking motions involve varying

ment depending on the task. During sprinting,

provided that loading is matched according to

levels of hip and spinal rotation, and even sprint-

for example, the lumbar spine extends and the

the athletes abilities. For this reason, strength

ing requires high levels of core contractions to

pelvis anteriorly rotates to allow the hip exten-

coaches should incorporate a mixture of bilater-

produce, reduce, and transfer force. A variety

sors to produce greater torque (15,20). A weak

al and unilateral movements in their programs.

of training methods and contraction velocities

core will not be able to control accessory move-

involving core stability exercise, ballistics and

ment, which will result in energy leaks, thereby

Though dynamic contractions can be used to

plyometrics, explosive strength exercises, and

impairing the ability of the hips to produce

increase segmental stability of the spine, typical

heavy resistance training can help to maximize

maximum ground reaction force. Moreover, a

core stability exercises require isometric con-

core power.

lack of hip mobility can alter the normal func-

tractions in the core to prevent the lumbar spine

centric actions) or statically (isometric action).

tioning of the lumbopelvic region. For example,

and pelvis from buckling and enable efficient

Endurance

transfer of energy throughout the entire body.

Core endurance is an integral component to

step, the lumbar spine will overcompensate by

There are two common types of core stability ex-

many different sports and sport actions such

inadvertently flexing to allow the desired range

ercise; whole-body isometrics and core isomet-

as rowing, boxing, and rugby. Higher repetition

of motion to be reached. Finally, postural issues

if hip flexion mobility is limited during a hurdle

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Core Training
related to force couples across the lumbopelvic

approaching the end of its range of motion. For

namic warm-up and possibly interspersed be-

region can affect flexibility. For example, an indi-

example, a crunch should involve approximately

tween rest periods between sets of heavy exer-

vidual who exhibits excessive posterior pelvic tilt

30 of trunk flexion with the majority of move-

cise if workout time is limited. Power and speed

will likely struggle to keep an arch at the bottom

ment occurring in the thoracic spine while cable

work for the core consisting of various sprints,

ranges of a squat or to maintain athletic posi-

woodchops should have most of the motion

agility drills, towing, plyometrics, ballistics, and

tions in sports. Given these factors, it is appar-

occurring at the hips and thoracic spine with

explosive strength movements should follow

ent that the lumbopelvic-hip complex requires

minor amounts of motion in the lumbar spine.

the dynamic warm-up. Next, total body strength

optimal strength, flexibility, and coordination

Finally, volume must be kept in check with dy-

training should be performed with a focus on

to produce maximum power and movement ef-

namic spinal movements. For the purpose of

multi-joint movements. Finally, targeted core

ficiency.

core strength, we recommend 24 sets of 815

exercises should be performed at the end of the

reps for most dynamic core exercises.

workout to avoid prematurely fatiguing the core.

All of the aforementioned types of core train-

Sport actions

Rotary training

ing, including core activation, core stability,

A good strength coach will always rely heavily

Standing rotary exercises are usually performed

core strength, core power, and core endurance,

on tried and true core strengthening exercises.

with loads held at arms length which create ex-

are specific to the vector of force. For example,

For example, squats, deadlifts, bent-over rows,

ceptionally long levers and high torques at the

squats and deadlifts primarily tax the strength

and loaded carries, such as farmers walks, will

spine which are countered through ground reac-

of the erector spinae and therefore act predomi-

strengthen the core. Provided the lumbopelvic

tion forces at the feet. For this reason, all of the

nantly on spinal extension and anterior pelvic

region is kept stable, pull-ups and push-ups

joints between the arms and the feet are called

tilt, or more accurately the prevention of spinal

will strengthen the anterior core musculature.

into play, making rotary training a highly effec-

flexion and posterior pelvic tilt. Though this

Targeted core exercises such as side planks,

tive form of total body training. Despite the fact

quality is a vital component of strength training,

ab wheel rollouts, and hanging leg raises can

that modest levels of resistance are often used

it would be of limited utility to a fighter who is on

be employed to ensure a comprehensive core

during rotary training, the long levers and mul-

his back with an opponent straddling him or to

workout.

tiple muscles involved in producing or prevent-

Force vector specificity

a soccer player trying to throw a ball in bounds.

ing rotation produce large compressive loads on

We believe multiple vectors must be trained

With that said, the principle of specificity should

the spine and require high thresholds of neuro-

through varying methods in order to maximize

always be a primary consideration when design-

muscular and metabolic activity. We believe that

or increase overall athleticism.

ing an individualized core routine. Many sports

rotary training is a vital component to total ath-

Safety

require unique core movements and therefore

leticism and that rotary training helps bridge the

exercises can and should be adopted to spe-

gap between general weight room strength and

Based on available evidence, dynamic spinal

cifically address these movements. For exam-

rotational power on the field or court.

exercises appear to be safe as long as three dif-

ple, a throwing motion might involve varying

ferent criteria are met (5). First, athletes must

amounts of spinal lateral flexion, flexion, and

Recent research has shown that standing rotary

progress gradually along a continuum to al-

rotation. A long bar or rope handle attached

training can improve landing mechanics in the

low for positive structural adaptations to take

to a high cable can be used to mimic this core

absence of jumping exercise (13). Elite golfers

place within the discs. Progressing too quickly

contraction which could strengthen the core in

show greater angular velocities of trunk rota-

will likely have deleterious effects on the discs,

the desired range of motion and therefore add

tion than less-skilled golfers (21). Furthermore,

whereas proper progression will likely confer a

to power production via increased neural drive

research found that rotary motion was indeed

positive effect on disc health. Second, excessive

and muscle physiological cross-sectional area,

healthy for the lumbar discs as long as end

end-range spinal motion must be avoided in ev-

especially when performed in concert with the

ranges were avoided (4). Standing rotary exer-

ery direction. It is important to remember that

specific sport skill.

cises can be performed with bands and cables to

some sports require end-range flexion. Some

motion in the spine appears to be beneficial

Exercise order

to spinal health, but too much motion may be

The ideal placement for core exercises within a

detrimental. Proper form during dynamic spinal

workout is often debated by strength coaches.

exercises must be taught and strictly enforced,

As previously noted, core training is occurring

with a blend of motion occurring across the spi-

throughout the entire session. We believe that

nal motion segments and no individual segment

activation work should be performed in the dy-

simulate various chopping and lifting motions

in different positions including kneeling, halfkneeling, split stance, and parallel stances.

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Core Training
Hollowing, bracing, or
neither

each of these aspects in a single session. Hence,

9. Gruber, M, and Gollhofer, A. Impact of senso-

strength and conditioning coaches should strive

rimotor training on the rate of force develop-

Many fitness professionals have made broad

to cover a broad range of these categories in a

ment and neural activation. Eur J Appl Physiol

recommendations as to how the core should

given training week to ensure the athlete re-

92(12): 98105, 2004.

function during exercise. Hollowing and bracing

ceives complete core conditioning. n

are two of the most popular recommendations.

10. Hales, M, Johnson, B, Johnson, J. Kinematic

It is important to know several things regarding

References

this topic. First, although abdominal hollowing

1. Allison, G, Godfrey, P, and Robinson, G. EMG

conventional deadlift during competition: Is

has been advocated following low back injury,

signal amplitude assessment during abdominal

there a cross-over effect between lifts? Jour-

it should never be used during heavy strength

bracing and hollowing. J Electromyo Kinesiology

nal of Strength and Conditioning Research 23(9):

training (1). Abdominal hollowing decreases

8: 5157, 1998.

25742580, 2009.

to generate force and potentially leading to in-

2. Behm, D, Drinkwater, E, Willardson, J, and Cow-

11. Marshall, W, and Murphy, A. Core stability

jury (17). Bracing has been shown to offer much

ley, P. The use of instability to train the core mus-

exercises on and off a Swiss ball. Arch Phys Med

more stability than hollowing and should be the

culature. Appl Physiol Nutr Metab 35(1): 91108,

Rehabil 86(2): 242249, 2005.

preferred strategy during heavy strength train-

2010.

analysis of the powerlifting style squat and the

spinal stability, thereby impairing ones ability

12. McGill, S. Low back stability: From formal de-

ing (8).

Progressions and
regressions

3. Buttifant, D, Crow, J, Kearney, S, and Hrysomal-

scription to issues for performance and rehabili-

lis, C. Whole-body vibration vs. gluteal muscle

tation. Exercise Sport Science Review 29(1): 2631,

activation: What are the acute effects on explo-

2001.

A good strength coach understands how to

sive power? Journal of Strength and Conditioning

adjust the difficulty of a core exercise depend-

Research 25: S14S15, 2011.

13. Nyland, J, Burden, R, Krupp, R, and Caborn,

D. Single-leg jumping neuromuscular control is

ing on the level of fitness of the athlete. Lever

lengths, ranges of motion, and amounts of resis-

4. Chan, S, Ferguson, S, Wuertz, K, and Ganten-

improved following whole-body, long-axis ro-

tance can be modulated to place athletes at their

bein-Ritter, B. Biological response of the inter-

tational training. J Electromyogr Kinesiol 21(2):

precise levels of fitness and provide the optimal

vertebral disc to repetitive short term cyclic tor-

348355, 2011.

challenge to their core. Beginners should master

sion. Published ahead of print. Spine, 2011.

14. Richardson, C, Jull, G, Hodges, P, and Hides,

the basics before attempting more challenging

core exercises. For example, the front plank must

5. Contreras, B, and Schoenfeld, B. To crunch

J. Therapeutic exercise for spinal segmental stabili-

be mastered before a more challenging exercise

or not to crunch: An evidence-based examina-

zation in low back pain: Scientific basis and clinical

such as the ab wheel rollout is ever attempted.

tion of spinal flexion exercises, their potential

approach. Edinburgh, NY: Churchill Livingstone;

Core Exercise
Categorization

risks, and their applicability to program design.

1999.

Strength and Conditioning Journal 33(4): 818,

2011.

15. Schache, A, Blanch, P, Rath, D, Wrigley, T, and

Bennell, K. Three-dimensional angular kinemat-

Table 1 is intended to serve as a guideline to assist in creating customized core routines. Exer-

6. Kibler, W, Press, J, and Sciascia, A. The role of

ics of the lumbar spine and pelvis during run-

cises labeled as anti are intended to resist force

core stability in athletic function. Sports Med 36:

ning. Human Mov Sci 21(2): 273293, 2002.

and therefore are performed for core-stability

189198, 2006.
16. Tse, M, McManus, M, and Masters, R. Develop-

purposes, whereas the other exercises are intended to produce or reduce force and thus are

7. Fig, G. Sport-specific conditioning: strength

ment and validation of a core endurance inter-

performed for dynamic purposes.

training for swimmersTraining the core.

vention program: Implications for performance

Strength and Conditioning Journal 27(2): 4041,

in college-age rowers. Journal of Strength and

2005.

Conditioning Research 19: 547552, 2005.

Several things should be noted when reading

Table 1. First, the core musculature is worked
during the performance of traditional strength

8. Grenier, S, and McGill, S. Quantification of lum-

training exercises. Second, core training requires

bar stability by using 2 different abdominal ac-

many different types of actions and movement

tivation strategies. Arch Phys Med Rehabil 88(1):

patterns, and it is simply not realistic to target

5462, 2007.

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Core Training
17. Vera-Garcia, F, Elvira, J, Brown, S, and McGill,

19. Willson, J, Dougherty, C, Ireland, M, and Da-

21. Zheng, N, Barrentine, S, Fleisig, G, and An-

S. Effects of abdominal stabilization maneuvers

vis, I. Core stability and its relationship to lower

drews, J. Kinematic analysis of swing in pro and

on the control of spine motion and stability

extremity function and injury. J Am Acad Orthop

amateur golfers. Int J Sports Med 29(6): 487493,

against sudden trunk perturbations. J Electro-

Surg 13: 316325, 2005.

2008.

myo Kinesiology 17(5): 55667, 2007.

20. Worrell, T, Karst, G, Adamczyk, D, Moore, R,
18. Wagner, T, Behnia, N, Ancheta, W, Shen, R, Far-

Stanley, C, Steimel, B, and Steimel, S. Influence of

rokhi, S, and Powers, C. Strengthening and neu-

joint position on electromyographic and torque

romuscular re-education of the gluteus maximus

generation during maximal voluntary isometric

in a triathlete with exercise-associated cramping

contractions of the hamstrings and gluteus max-

of the hamstrings. Journal of Orthopaedic and

imus muscles. J Orthop Sports Phys Ther 31(12):

Sports Physical Therapy 40(2): 112119, 2010.

730740, 2001.

Table 1: Core Exercise Movement Patterns and Example Exercises

Type of Core Movement

Exercise Examples

Anti-spinal extension/Anti-anterior pelvic tilt

Push-ups, front planks, ab wheel rollouts

Anti-spinal flexion/Anti-posterior pelvic tilt

Squats, deadlifts, good mornings

Anti-spinal lateral flexion/Anti-lateral pelvic tilt

Side planks, suitcase holds, farmers walks

Anti-spinal rotation/Anti-pelvic rotation

Cable anti-rotation presses, landmines, single-arm

dumbbell bench presses

Spinal extension/Anterior pelvic tilt

Supermans, 45 spinal extensions

Spinal flexion/Posterior pelvic tilt

Reverse crunches, hanging leg raises

Spinal lateral flexion/Pelvic lateral tilt

Side bends, 45 side bends

Spinal rotation/Pelvic rotation

Cable chops, Russian twists

Anti-hip extension

Band hip flexor holds, Bulgarian split squat (rear leg), static lunge (rear leg)

Anti-hip flexion

Standing cable chest presses, half-kneeling anti-rotation presses

Anti-hip abduction/adduction

Side planks, top leg elevated side planks

Anti-hip external/internal rotation

Cable anti-rotation presses, landmines

Hip extension

Squats, deadlifts, lunges, 45 hip extensions

Hip flexion

Cable standing hip flexion, band lying hip flexion, ankle weight standing
hip flexion

Hip abduction/adduction

Cable standing abduction, cable standing adduction, x-band walks

Hip external/internal rotation

Side-lying clams, band standing hip rotation, cable woodchops

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